1. London at 5am is otherworldly

The beauty of watching the sunrise, waking with the birds, riding an empty train carriage, bopping to my favourite beats while driving empty roads, and the bliss of that first sip of coffee! Just some of the things I enjoy between those ridiculously early alarms and the first client of the day.

2. Once you go stretchy, you’ll never go back

The last time I bought new clothes that weren’t lycra (denim dungaree shorts from Zara, this summer), they were abandoned to the back of my wardrobe within weeks. Stretchy leggings are great for exercise, yes, but also for dog walks, pub lunches and even dressing up with heels (by which I mean wedge trainers).

3. The sniff test is totally legitimate

Speaking of stretchy clothes, when you live in leggings and you work out most days, you can guess why my husband calls our washing basket ‘Oscar’ every other day. Cue the return of the sniff test.

4. The most demanding boss you’ll ever work for is yourself

Long hours, with no extra recognition. Criticism in rich supply. Tea runs when you’re stressed? Forget it. Working for yourself is no picnic, but it’s a hell of a lot harder to complain about your boss!

5. Originality is miles more interesting than imitation

In an industry where there are plenty of personalities, and a busy broadcasting platform called Instagram, it’s easy to add to the noise with yet more half naked mirror selfies and workout videos comprising more butt close-ups than Kim Kardashian’s favourite underwear. Yawn. Body-oggling does not equal genuine connection. I’d much rather inspire one person to try one of my (fully-clothed) workouts than have a million eyes oggling my peach emoticon.

6. Don’t trust a man who brings his own boxing gloves to a PT session

… Never again will I be punched in the face while doing my job! That’s a story for another time 😉

7. Music will never be just music

That new tune you hear on the radio? Not just a song to sing along to, but the perfect beat for your next spin playlist or for synchronised kettlebell swings.

8. Buzzwords rarely outlive a bee’s lifetime

There are so many trends out there, from flash diets to workout concepts to the particular body part most revered on social media, but most of it is nonsense. Healthy lifestyles and sound workouts are grounded in science – and science doesn’t change every four months (which just so happens to be the average lifetime of a bee).

9. Sacrifices are unavoidable

When your 9-5 becomes a 5-9, sleep, social life and free time sometimes take the hit. My own training often plays second fiddle to that of my clients. Friends may or may not understand the crazy schedule, but the ones who support you and your visions will be there regardless.

10. People make it matter

Your clients become your community; and competitive types better relax the hell out, because you’re going to need other trainers and peers from the fitness industry to keep you sane. Plus they’ll be your greatest teachers along the way. Open your mind, expand your education and put your clients first. Since they’re now also loyal friends, that shouldn’t feel like a chore!

Thank you for being part of the Fit Brit Collective journey! It has been an unforgettable year, and with a new beginning before us, I’m confident 2017 will bring even more endorphins, achievements and connections. First up, new Wimbledon and Raynes Park classes starting week one of January – find out more. The video below is just a little glimpse into the future. Happy Holidays everyone!

Brit xx 

As a group exercise instructor, I have a few go-to words that I love to use to motivate clients when the going gets tough. The final 10 seconds of a 1 minute plank. 20 seconds of maximum power squat jumps. The final few reps of a heavily weighted kettlebell clean and press. All of these instances have one thing in common – they’re the part of your workout that change you. They’ll make you stronger, fitter and more resilient to every challenge (physical or otherwise) that comes your way. And yep, mental strength makes up at least 50% of the battle. So the next time you need to win a battle of mind over body, here are 26 words to get you through those final reps or seconds. One for every letter in the alphabet…

A – Accelerate: Because hauling ass means endorphins, and endorphins make you feel badass!

B – Build: Remember that fitness is a case of building yourself up block by block. Results will come with time and dedication, so know that every step is one closer to the end goal.

C – Calm: Train to stimulate the body, but also to still and calm the mind. Clear your mind of distractions so you can focus fully on your workout.

D – Discipline: Have discipline even on the days you don’t want to train. The first 5 minutes will be the hardest – the rest will be the best part of your day.

E – Effort: It’s the EFFort that makes it EFFective. Love the effort!

F – Fail: In fitness, there’s no such thing as failure. If you can’t complete that last rep, you’ve succeeded in working to your maximum. The next time, that maximum will be a little bit bigger, better or longer.

G – Gratitude: Work out because you love your body and you are grateful for what it can do. Show your gratitude by rising to your full potential.

H – Heal: Rest when your body needs to heal. A quality rest day means a smarter and more effective workout tomorrow.

I – Intention: Set an intention before every workout, and come back to that intention every time your mind wanders or your body falters.

J – Jump: Jump more. It’s playful. And sometimes life is too damn serious. Plus, jumping is a serious fat-burner.

K – Kale: Because kale is delicious, ridiculously nutrient-dense and so versatile. Eat it. Drink it. Be amazing.

L – Let go: Just let go. Of the judgement. The expectation. The doubt. Let it go and embrace positivity, certainty and good faith in its place.

M – Move: Think outside of your training session. The more you move throughout the day, the healthier your mind and body.

N – No limits: Don’t live by limitations. The possibilities are as endless as you believe them to be.

O – Overload: Keep progressing by increasing resistance and intensity as you improve. You’ll surpass every plateau in your wake.

P – Potential: Set no perimeter around your workout except for your potential. And know that your potential is even bigger than you can imagine.

Q – Queen: Yep, that’s you! Be the sovereign of your mind, body and soul.

R – Resistance: Adding resistance – weights, bands, bodyweight – is as good for your bone health as it is for your muscular strength. By working with resistance, you’ll gradually increase your bone density, so you really will be strong to the bone.

S – Sweat: Be liberal and let your pores pour out! Sweating is sexy. It’s detoxifying, invigorating and good for the skin. There’s nothing more satisfying than finishing a workout and peeling off the damp evidence of your hard-earned sweat! Bask in it – then go take a hot shower!

T – Test: Test yourself. Set regular challenges to track and celebrate your progress. 3 pull-ups when you couldn’t do 1 a month ago? Yep, that’s worth a pat on the back.

U – Up: Keep looking up. You will get fitter and stronger. Don’t stop there. Get even fitter and stronger. The upwards trajectory is incredibly addictive, so continue to crave and pursue your personal improvement.

V – Visualise: Visualise the goal, during both individual reps and the grand scheme of every workout. Thinking about the muscle you’re meant to be working will boost recruitment so you get more from the move. And thinking about your reasons for training will boost the results and feel-good factor of every workout. Dig deep into the mind’s eye and turn what you see into reality.

W – Win: Celebrate every win. Even the little ones. Success should go hand in hand with joy and reward.

X – Express yourself: Whether it’s via a fitness diary, social media, go-to gym outfit or your display at the barre, let the way you move be a way to share your eccentricity with the world. After all, your workout is yours to own.

Y – Yes: Say yes. Especially when it scares you.

Z – Zip in: Zip in your core – in everything you do. You’ll get more from every exercise and you’ll stand as tall as you deserve to every single day.

Want even more motivation with every workout? For PT enquiries, email brit@fitbritcollective.com. Or join me for a TRX class at Heartcore – which combines almost every single one of these words to train by (sweat, resistance, discipline, winning, potential, and so much more). Plus, don’t forget about the 4FitnesSake Winter Retreat that I’m co-running in early March – it will be a long weekend full of discipline, gratitude and healing. Just 3 spots left, so book quick!

Blur’s famous summertime anthem talks about those joggers who go “round and round and round”, but exercising outdoors doesn’t have to centre around the same old running trail. (Don’t know what I’m talking about? Hit the sound on my videos below!) When the weather is glorious, there’s nothing I hate more than staying indoors – whether I’m stuck at my desk or constrained to the gym. But my boredom threshold is also quite low and you won’t find me pounding pavement for mile after mile.

Time for the good news. There’s no reason to look longingly out the window when you can get a well-rounded workout that’s every bit as interesting and effective as a gym session. How? With two pieces of portable equipment that weigh less than your water bottle and fit into a small rucksack. No, I’m talking about a TRX, which can put you out by £150 or more… The following workout uses nothing more than a skipping rope and resistance band – I picked my rope up from Sweaty Betty for £12 and got my resistance band free at a ZICO coconut water event (but these £10 Sweaty Betty ones also deliver excellent bang for your buck).

Your instructions are simple.

1. Find a park bench.
2. Unpack your resistance band and skipping rope.
3. Perform the following circuits.
4. Be prepared to sweat. 

Warm up

Jog to your nearest park. If you’re lucky enough to live with green space on your doorstep, run a couple laps until you’re just slightly breathless. You may even want to take your skipping rope for a spin around the park with you – just watch out for passersby and pooches.

Circuit 1

Bench single leg step up with reverse lunge

12 reps each leg

Plant your right foot firmly on the seat of a park bench and explosively channel your weight through that foot to bring your opposite knee in towards your chest. Keep your chest pointing forwards and your core strong to help stabilise through the spine. Now step down and take the right foot behind you into a deep lunge.

Single leg bench squat

12 reps each leg

If you found that easy, just wait until the burn kicks in on this one. Take a seat (for now) and keep your right foot on the ground while you hover the left foot out in front. Squeeze your hamstrings and glutes to come to a single-leg stand while your left leg hovers in the air – the higher you lift it, the greater the challenge for your hip flexors. Come back down, slow and steady!

Fast skipping

60secs

Pretty self-explanatory, this one! If you don’t want to keep checking your watch, you can expect to get about 120 fast skips in 60 seconds. If that’s not true, it’s time to turn up the tempo! Too easy? Try getting 2 full rotations of the rope with every jump or hopping from side to side to work a little bit harder.

Rest up to 60 seconds then repeat the circuit two times.

Circuit 2

Static squat with resistance band bicep curl

60sec

While trees are a great source of shade on a hot sunny day, they can also help to turn up the heat on your squats. Find a good sturdy trunk and rest your back flat against it, your knees bent to 90 degrees so your thighs run parallel with the ground. Now place your feet hip-width over a resistance band and keep your elbows glued to your sides as you curl your hands towards your shoulders. You’ll feel mercury rising in both your legs and your biceps!

Resistance band pulls

12 reps

Hold the resistance band straight out in front of you with your hands in line with your shoulders. Now pull the band down and out until it brushes your hips and you feel a deep squeeze in your upper back muscles. This one is amazing for correcting kyphotic posture – those rounded shoulders often associated with desk jobs!

Single arm overhead tricep extension

12 reps

Step on one end of the resistance band and take the other end in your right hand so your elbow points to the sky and there’s at least some tension in the band when your arm is bent. Now extend that band straight overhead, keeping the elbow as stable as possible. Perform all your reps on one side before switching to the left.

Plank with resistance band row

10 reps

This one hurts – in a full-body, core-sculpting kind of way (that’s a good thing). Tie the resistance band in a big loop around the base of the bench. Now get into a plank position on the ground and move far enough away from the band that you have to extend one arm to reach it. Keeping your hips stable and level with the ground, slowly row the band into your body until your elbow grazes the midsection. Do this 10 times, then grab the band in your opposite hand and perform another 10 reps. If you feel your lower back start to dip, come onto your knees and tuck your hips to maintain a straight line from your pelvis to your head.

Resistance band Russian twists

12-15 reps

Turn over onto your backside and sit far enough back that you have to create tension in the resistance band in order to hold it. Now find a 45 degree seated position and slowly twist your right elbow to the ground as you exhale all the air out of your right side. You should feel the contraction in your obliques. Alternate sides and try to resist relaxing your core between reps.

Rest up to 60 seconds then repeat the circuit two times.

Cardio Blast

These moves need no introduction but they’re here because they work and they are the perfect way to finish with a strong cardio burst after some full-body conditioning. You’ll get your heart rate soaring one last time and fire up your metabolism for a good 24 hours after you pack up and jog home in the direction of a hot shower. You’ve earned it…

Skip

60 sec

Squat jump (check your form here)  

30 sec

High knees

30 sec

Rest up to 60 seconds then repeat the circuit two times.

How do you like to exercise outdoors? Let me know how I can help to inspire your summer workouts, and check in with me on Instagram for regular insights into how I get my RDA of vitamin D and exercise all in one!

Are your photos among the 72, 539 Instagram posts (at the time of writing) published using #ThisGirlCan? I know I have a few in the mix. And after attending a recent conference hosted by FCB Inferno – the creative agency behind the campaign – and the CEO of Sport England Jennie Price, I now have even deeper respect for the ubiquitous adverts.

You see, Sport England had a lot depending on this ad campaign – £10 million to be precise. And they were determined to see a significant improvement to the eye-opening 1.75 million wide gender gap that exists between the number of men and women who enjoy frequent sport or exercise.

As a regular at several of London’s newest and more established boutique fitness studios, and a sweat devotee at my local Virgin Active, at first I was shocked to hear that was the case. But then I remembered the hushed voices of many girlfriends who have asked, baffled, “how do you deal with all the guys in the weights room?”.

You may remember my Fit Friend Basma. She was weary of the weights room for this reason, too. The testosterone-filled space can feel a little intimidating to an outnumbered woman, but the balance will only shift when we fill that space with more capable and confident females. I knew Basma had made serious progress in both fitness and confidence when she told me she no longer thinks twice before going to the weights room and loading up a barbell. That mindset shift is exactly what This Girl Can has helped to achieve on a must greater scale.

So what one thing united girls from around the globe? 

When Sport England briefed FCB Inferno, they gave them over 600 pages of market research and surveys and instructed them to find the single most powerful explanation preventing women from taking up exercise. FCB Inferno’s answer is at the heart of the resulting This Girl Can campaign:

Fear of Judgement 

Fear of judgement is a universal barrier that takes the form of many different questions. How am I going to look? What if I can’t do it? Will people think I’m less dedicated to my career/family/friends if I spend more evenings doing exercise? All of those questions are extrinsic to the individual. So the challenge was set – Sport England had to find a way to internalise the dialogue about fitness. It had to be challenging. It had to be disruptive. It had to be empowering.

… And as the ad clocked up 3 million YouTube views, became the #2 trend on Twitter and secured 10 days of national media coverage, it was clear that This Girl Can was also extremely RELEVANT. People from all backgrounds and from all over the world were connecting in an unprecedented way with this campaign and its message. They understood it, and felt it understood them.

Although fitness for me is an area I do feel confident and empowered, I remember a time in school basketball try-outs when I shrivelled because a coach called me ‘shrimp’, thinking I was too short to get any kind of ball into any kind of net. Just last weekend I threw my husband into a fit of mild rage on the Brighton Pier as I smashed his score on the LA Lakers arcade game – apologies to the hubby for sharing ;-). I’m still not particularly tall, but I haven’t let that coach’s words convince me I can’t do something. Even if he did make me feel small (inside and out) at the time.

And now as I begin to enter another stage of my career (I sit my final Personal Training exams in just over a week, wish me luck!), I too face inklings of self-doubt every day. Am I too old to start out as a PT? Is my personality ‘big’ enough to join one of the amazing teams at London’s top fitness studios? Can I really set an example that others will aspire to?

And it’s OK to have similar self-doubts, whether it’s just before you enter the meeting room or the weights room. What matters is that you squash them well before they enter the sphere of self-judgement. Acknowledge them, then squash their very essence. Then hold onto that feeling when you come out the other side feeling braver and stronger. And remember – THIS GIRL CAN.

If you’ve traveled on the London Underground or picked up a UK paper in the last four weeks, you’ll surely recognise this advertisement. It is the controversial campaign by Protein World that has provoked not one but two armies clashing over contrasting values about feminism and female body image. Verbal spears fly from one side believing companies like Protein World are irresponsibly promoting unrealistic physical ideals and alienating the vast majority of ‘normal’ women in the process. Defending against their blows is another group that complains we’ve grown too sensitive and ought to do more to discourage obesity in Britain.

But throughout the whole debate, I believe both parties have missed the most important point: self-satisfaction.

To me, the biggest thing missing from this Protein World poster is a smiling face. Behind the scenes, the now infamous model-in-the-yellow-bikini Renee Somerfield has stepped up to say she trains hard and eats well (and amply) to achieve her impressive physique. Admittedly, I would question if she’s ever touched the supplements from Protein World. Powders and pills will never deliver the benefits that real food can, and Renee comes across as too smart to trade proper meals for liquid substitutes. Shortcuts don’t work, people! But the merits of the product and the definition of false advertising are a whole different debate. Still, I credit Protein World at least for sparking a much-needed debate about body image.

Let me be quick to say there are plenty of beautiful bodies out there, and not all of them look like Renee’s. Among my own body icons are Jessica Alba, Cameron Diaz, Jessica Ennis and Anya Lahiri (the face of Barry’s Bootcamp UK). Each of these inspiring women looks different from the next, but what unites them in my mind is their hard work and commitment to health. Jessica Alba’s Instagram feed is full of evidence of tough daily workouts. Jess Ennis’s achievements need no explanation. Cameron Diaz authored The Body Book because she believed in promoting the benefits of a healthier lifestyle. And Anya is the very motivational devil on my shoulder when it comes to squeezing out an extra few seconds on my treadmill sprints. It is that dedication I try to channel in my own training – and every time I think about reaching for a sugary biscuit over a nutrient-rich snack.

It’s less about emulating their appearances than their capabilities. I don’t want to look like anyone else, simply the healthiest and fittest version of myself. And that comes down to the same principles that any fitness icon has employed: discipline, maximum effort, a balanced diet and a positive attitude. And anyone worthy of the increasingly prevalent hashtag ‘fitspo’ should also be seen sporting a giant smile – because it is only when by knowing you’ve done your very best that you can reap the rewards of self-satisfaction.

So which team do I support in the Protein World debate? Honestly, I can empathise with both sides. With well over half the UK population weighing in as ‘obese’ (67% of men and 58% of women) and putting themselves at risk of diabetes, heart disease and other weight-related illnesses, I can’t just sit still and say everything is fine the way it is. Just as we criticise too-skinny role models, choosing overweight heroes is every bit as dangerous. We can’t do right by balancing the scales with the opposite extreme of unhealthy. Likewise, I believe that if we all looked the same we’d have a pretty robotic and uninspiring society, and there’s no ‘one size fits all’.

But I do believe we can do better. And I believe the best measure of success comes from deep down inside. Could you exercise more? Could you eat healthier? Could you treat your body with more respect? Let that be what determines your self-satisfaction. And by all means, be happy when you’ve achieved your best. Because that’s a success story worth smiling about.

I first came across Tara Stiles when I stumbled on her yoga studio Strala during a visit to New York City. After that, I’d see her pop up on Instagram teaching hundreds of students, twisting into some part-human-part-pretzel poses and, ultimately, always sporting a giant smile. This is a girl who radiates serenity and happiness, and I wanted to know how she does it.

@tarastiles shares her excitement over the new book on Instagram

So when her book Make Your Own Rules Diet (available from Amazon or iBooks) came to my attention via Starbucks’ Book of the Week recommendations (side note: isn’t it nice to see some of the world’s biggest businesses backing the movement for healthier living?), I was excited to see whether this New York girl’s kitchen habits could influence a happier and more energetic lifestyle of my own.

The title, as it transpires, is only a partial reflection of the book’s merits. In fact, this is a full-blown guide to getting more from every waking minute. Sure there is a section on the importance of breaking the sugar crash cycle and eating ingredients from the earth (plus plenty of recipes to show you how easy and enticing it is to do so), but for me the underlying message of the book is its emphasis on feeling versus analysing.

Speaking from experience 

To show she’s truly invested in her processes, Tara starts by opening up about the impact of a traumatic post-party incident she experienced as a teenager, and how it consumed her with negative energy and began a vicious cycle of starvation. It was only by a slow period of sensitisation that she was able to appreciate and nourish her body – to understand its needs and nurture them for holistic wellbeing. This is the crux of her Make Your Own Rules Diet – and it’s a principle that extends well beyond the kitchen.

Still somewhat of a taboo subject (although Robin Williams’ death last year helped to spark important conversations), mental health is a topic Tara tackles head on with her easy and accessible introduction to meditation. She talks a lot about taking time, and making space, to review the self from within. Her breathing exercises are short and perfect for integrating in the day to day. Over time they teach us to silence the static of daily demands and find a moment of peace. By taking this time in the day, our awareness of our nutritional and physical needs also increases.

Head over heels for Tara Stiles’ new book

Take it to the mat 

By far my most bookmarked section of Tara’s book is the chapter on ‘Working Your Mat’. Her energising morning flow is seriously life-changing for anyone who sits at a desk for the bulk of their day – I felt the difference to my posture with every practice. Also fantastic is her evening unwind sequence, which is just physical enough for a post-work energy boost but not so sweaty and adrenaline-stimulating it keeps you up at night. I haven’t yet tried her ‘heart-pumping sweaty flow’ as I prefer to do my tougher vinyasas in a class setting, but her demonstrations certainly set the bar high and make you want to spend more time on the mat.

Kitchen inspiration 

Tara also turns the kitchen into a creative space – describing her recipes as no more than suggestions on how to mix up healthy ingredients and encouraging you to throw in more of this, less of that or completely new additions to put your own spin on them. Your pots and pans become another canvas for self-expression, completing the journey from your yoga mat and back again. The two go hand in hand, and all the other parts of the puzzle like your job, your hobbies and your relationships also become clearer as the body is prioritised through both exercise and nutrition.

Spoonful of happiness

The winning recipes for me are the Chocolate Almond Protein Butter Smoothie and the Rise & Shine Granola. The latter finally gave me the kick I needed to give up sugar-laden store-bought brands for good and mix up my own fresh batch for an effortless breakfast or healthy dessert alternative when mixed with natural Greek yoghurt and berries. I’ve since gone on to personalise this several times over and every batch has been equally delicious. (Stop by next week for a few of my favourite concoctions, including a special request for a nut-free version for a friend with allergies!)

Get your copy of Tara Stiles’ <a href="http://www.amazon.co.uk/Make-Your-Own-Rules-Diet/dp/1401944353" onclick="__gaTracker('send', 'event', 'outbound-article', 'http://www.amazon.co buy viagra in usa.uk/Make-Your-Own-Rules-Diet/dp/1401944353′, ‘Make Your Own Rules Diet’);” target=”_blank”>Make Your Own Rules Diet today to bring the feeling back into your yoga practice, meditative moments and eating habits. And feel free to share your own sources of fitspiration in a comment below or on social media. Happy rule making! 

You look out your window and think, “I’d hate to get my new trainers wet in this rain”. You’re working late and feel torn by the choice between a quick stop-off at the gym or settling onto the sofa just in time for a spot of TV. Your stomach’s rumbling and you’re far too hungry to manage your planned lunchtime workout. If you’re guilty of making these or any other exercise-evading excuses, use these 12 positive reinforcements to keep your workout regime on track.

1. Know that every workout missed is a rest day lost. Just as you make it into the office five days a week, or care for your children seven days a week, make a fixed agreement with yourself to meet a weekly exercise quota. If, for whatever reason, you can’t make Monday’s workout, Wednesday’s rest day becomes your make-up workout day. All the better if that makes you more reluctant to miss Monday’s.

2. Watch your fittest girl crush on YouTube. If I’m ever tempted to choose a Family Size Dairy Milk in place of a circuits session, I mull over my decision while watching She Wolf by Shakira. 20 seconds in and I’m already reaching for my trainers.

3. Surround yourself with plenty of social media #fitspiration. My feed regulars include @kaylaitsines, @DeliciouslyElla, @catbradleyyoga, @thebodycoach, @ballerinaproject_, @kaliburns and @sweatybetty, all of whom fill my screen with pictures, advice and mottos to keep me motivated. Better yet, contribute to others’ feeds with your own #fitspiration and become a fit role model – suddenly it’s not just you depending on today’s workout.

4. Suffering with a case of general exercise boredom? Refresh your workout wardrobe so you’re eager to put your new kit to use. If you’re excited about getting dressed for a workout, you’re more likely to attend every session. Of course, a case of credit card debt is no solution, but wearing that pyjama top from 10 years ago simply won’t do either.

5. Make exercise a date, even if it’s only with yourself. I personally love exercising with friends, and find it a great way to catch up while burning calories instead of consuming them. But if you prefer to work out in solitude, map out your commitments on a calendar and make that alone time non-negotiable – just as you would a meeting or dinner date.

6. Book a class or sign up to an event. If you’re the flaky type and find that number 5 doesn’t work, up the ante by making a financial commitment. If you pay in advance for a class, there’s all the more obligation to get your money’s worth. Signing up for an event works too, giving you a fixed date in your calendar to train for – or else risk wasting the money you invested to sign up.

 7. View exercise as a tool and not an obstacle for your work. Even I’m guilty of saying I’m too busy at work to squeeze in a lunchtime workout, but I have a much more productive afternoon every time I make it happen. There’s a reason for that. Exercise stimulates epinephrine and oxytocin production – hormones responsible for making you more attentive and reinforcing a positive attitude. Spreadsheet dramas? Get to the bottom of it with an active lunch break.

8. Plan rewards. Exercise doesn’t have to be a thankless task. Show your body a little appreciation for its hard work with small treats like a glass of chocolate milk after your workout. Don’t overdo it or you’ll negate your calories burned, but a bit of balance will help you keep up the momentum. Plus, post-workout is the best time to enjoy a sweet treat because your cells need the glucose and your metabolism is firing faster than ever.

9. Get your kit on and step outside. I often find I’m least excited about my workout when I’ve been stuck inside all day. The stuffy air makes me feel drowsy and low in energy, but there’s nothing like a dose of fresh air to reinvigorate the senses.

10. Try new things and do what you enjoy. Repeating the same old routine for weeks on end is bound to become boring, and even worse it will result in stagnant results as your body adapts to familiar demands. Keep an eye out for new gyms and studios, free classes and special events to stay inspired. And don’t feel like exercise has to be a chore. I’m personally a spin and bootcamp fanatic, but you’ll rarely see me in an aerobics class because I’m not much for waving my arms around. You, however, may be an undiscovered Zumba machine. You’ll have to experiment to find out…

11. Celebrate your progress and set new goals. If you don’t have a goal in mind, it can be hard to remember what you’re training for. I keep a note of personal bests across various exercises and activities so I can dedicate each workout to bettering at least one thing. When you’re just a kilo or two away from hitting that 40kg squat target, you’ll be counting down to your gym session…

12. Choose a convenient workout destination. In the past I’ve kept a locker at the gym with various belongings I need to collect throughout the week. This necessitates a visit to the gym, and encourages you to work out once you’re there! If you can’t do that, make sure it’s en route to your office or home so you can’t blame location when you’re on the fence about exercising. Alternatively, turn your commute into a workout. I’ve recently moved jobs to West London and have to travel all the way home to East London, but when I’m short on time I pack a rucksack and hop off at Westminster to jog the remaining 10K. A workout and commute in one!

A couple years back, I did my first-ever BOOM Cycle class in Shoreditch – an underground studio with state-of-the-art bikes, innovative instructors and plenty of East London character. So when I heard that BOOM Cycle has recently opened a new studio in Holborn, I was keen to catch up with founder Hilary Gilbert and gain a little insight into the spinning sensation that’s taking over London.

Anyone else want a BOOM body like this?

How did boom come to be? 

I wanted great indoor cycling classes at convenient times for myself and I couldn’t find that combo. I started working on the BOOM business plan with my partner and we made it happen.Movie All Is Lost (2013)

Why do you think spinning has suddenly gained so much popularity?

I think indoor cycling is gaining popularity in the UK because it’s being offered in more interesting and fun ways than your run-of-the-mill gym spin class and it is therefore appealing to a wider group of people.

Do you recommend spin as part of a wider fitness plan? If so, how should customers supplement their  BOOM sessions? 

I think its best to do an array of different things. The body can get used to one type of exercise. I personally find that when I have the time to do Reformer Pilates in addition to my BOOM Cycling, I have the best abs. And strength training is really important because you need to make sure your muscles are strong enough to support you during all your favourite activities.

What’s the BOOM difference? What can BOOM do that generic gyms can’t? 

The combination of the atmosphere, the facilities, the instructors, the BOOM way of indoor cycling….it’s an immersive experience that allows you to escape to anywhere your mind and body want to take you for those 45mins. It’s a serious endorphin high!

What’s the recent BOOM development you’re most proud of? 

Our newest studio – BOOM Cycle Holborn!

What’s your favourite BOOM class to teach?

Right now I am loving my 30mins express lunchtime sessions. They are such an endorphin-blast of happiness and sweat and they are over before you know it!

What BOOM class would you recommend to beginners?

All our classes are suitable for any fitness level. Riders control their own resistance and we use a very low light in the studios, so there is no need to feel self conscious if you need to sit and have a little chillout during the class.

Name the number one thing you hope to achieve through BOOM? 

Helping others enjoy exercise as much as I do, and understand all the benefits as they continue to progress in their training.

What excites you most about the UK’s current fitness culture?  

The fact that there it’s not too saturated yet. The possibilities are endless!

What one BOOM success do you most hope to celebrate in a years’ time? 

BOOM Cycle location number 3,  and maybe number 4…..

Read my full BOOM class review here.